Full body workout with ankle weights exercises
To challenge your muscles and add resistance to your full-body workout, ankle weights can be a great addition. But be careful and use them sparingly—lifting too much weight can cause joint strain. You can use ankle weight exercises to work out your entire body as part of your fitness regimen. Begin with small weights (two to five pounds), and as you gain comfort and strength, gradually increase the weight.
Warm-Up: In order to get your muscles and joints ready for exercise, warm up before you begin. Try light cardio for five to ten minutes, such as jumping jacks or stationary running, without using ankle weights.
Lower Body:
1. Ankle Weight Leg Raises (Quads):
- Put ankle weights on your lower limbs.
- With your legs straight, lie on your back.
- Raise a leg off the floor, then bring it back down.
- Do ten to fifteen repetitions per leg.
2. Ankle Weight Leg Raises (Hamstrings and Glutes):
- Stay in the same position as the previous exercise.
- Lift one leg while bending your knee, so your foot points to the ceiling.
- Lower it back down and repeat.
- Perform 10-15 reps for each leg.
3. Ankle Weight Side Leg Raises (Gluteus Medius):
- Straighten your back and grasp a solid object, like a chair.
- Stretch one leg as far out to the side as is comfortable for you.
- Lower it once more, then do it again.
- Do ten to fifteen repetitions per leg.
Upper Body:
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4. Ankle Weight Bicep Curls:
- Maintain a straight back while sitting on a bench or chair.
- With ankle weights on, hold a dumbbell in each hand and let your arms hang by your sides.
- Curl the weights in toward your shoulders while bending your elbows.
- Do ten to fifteen reps.
5. Extensions of the Ankle Weight Tricep:
- Remain upright as you sit on a chair or bench.
- With your other hand resting on the elbow across from you to support your arm, grasp a dumbbell in one hand.
- Lift up and then extend the weight behind your head.
- Give each arm ten to fifteen repetitions.
Core:
6. Russian Twists with Ankle Weight:
- With your knees bent and your feet flat on the floor, take a seat.
- Put on some ankle weights.
- Raise your feet off the floor and slant your back a little.
- With both hands, grasp a medicine ball or weight, then rotate your body left and right.
- Twist ten to fifteen times on each side.
Cool Down:
Static stretching for your main muscle groups is a good way to cool down after working out. To increase range of motion and lessen soreness in the muscles, hold each stretch for 15 to 30 seconds.
Don't forget to modify the weight and repetitions according to your comfort level and degree of fitness. To prevent injury, maintaining proper form is crucial. If you're new to using ankle weights, get advice from a fitness expert or your physician regarding the right weight and exercises for your individual requirements.
